Recipes

Recipes that fit the way you eat

Every recipe comes from one of our cookbooks, with the numbers printed in the book: protein, carbs, fiber, sodium.

Marry Me White Bean Soup

29 min · 25 g protein · 334 kcal

36 g net carbs · 640 mg sodium

8 g+ fiber

Creamy Tuscan Chicken with Spinach

26 min · 69 g protein · 610 kcal

25 g net carbs · 729 mg sodium

30 g+ protein8 g+ fiber

Lemon-Herb Chicken & Quinoa Bowl with Feta & Olives

35 min · 49 g protein · 622 kcal

42 g net carbs · 656 mg sodium

30 g+ protein8 g+ fiber

Turkey Shawarma Bowl with Tzatziki

30 min · 55 g protein · 506 kcal

35 g net carbs · 292 mg sodium

30 g+ proteinunder 300 mg sodium

Baked Beef & Mushroom Nests

45 min · 59 g protein · 574 kcal

20 g net carbs · 350 mg sodium

30 g+ proteinunder 20 g net carbs

Balsamic Turkey Cutlets with Rosemary

20 min · 54 g protein · 479 kcal

20 g net carbs · 530 mg sodium

30 g+ proteinunder 20 g net carbs

Beef Meatballs in Tomato Sauce

33 min · 41 g protein · 547 kcal

15 g net carbs · 415 mg sodium

30 g+ proteinunder 20 g net carbs

Braised Chicken & Lentil Skillet with Sweet Pepper

29 min · 38 g protein · 503 kcal

16 g net carbs · 650 mg sodium

30 g+ proteinunder 20 g net carbs

The recipes on this page, on paperFour cookbooks on Amazon, each with a 30-day meal plan

DASH Meal Prep · $22.99Mediterranean High Protein · $22.99Anti-Inflammatory · $22.99Gluten-Free High-Protein · $20.99

Chicken & Artichoke Salad with Pine Nuts

30 min · 61 g protein · 643 kcal

38 g net carbs · 667 mg sodium

30 g+ protein8 g+ fiber

Chicken & Lentil Stew with Vegetables

43 min · 54 g protein · 573 kcal

36 g net carbs · 423 mg sodium

30 g+ protein8 g+ fiber

Chicken & Sweet Pepper Salad with Avocado

25 min · 52 g protein · 472 kcal

10 g net carbs · 285 mg sodium

30 g+ proteinunder 10 g net carbs

Chicken Thighs with Peppers & Lemon Couscous

33 min · 38 g protein · 539 kcal

39 g net carbs · 334 mg sodium

30 g+ protein

Chicken, Mushroom & Kale Mustard Stew

30 min · 46 g protein · 493 kcal

20 g net carbs · 367 mg sodium

30 g+ proteinunder 20 g net carbs

Chickpea Stew with Spinach & Feta

35 min · 34 g protein · 584 kcal

37 g net carbs · 657 mg sodium

30 g+ protein8 g+ fiber

Creamy Broccoli & Potato Soup

28 min · 45 g protein · 547 kcal

39 g net carbs · 724 mg sodium

30 g+ protein8 g+ fiber

Creamy Chicken Risotto

33 min · 54 g protein · 622 kcal

58 g net carbs · 631 mg sodium

30 g+ protein

Creamy Mushroom & Chicken Soup

36 min · 56 g protein · 451 kcal

12 g net carbs · 600 mg sodium

30 g+ proteinunder 20 g net carbs

Crispy Zucchini Beef Patties

28 min · 47 g protein · 692 kcal

13 g net carbs · 400 mg sodium

30 g+ proteinunder 20 g net carbs

Crispy-Skin Salmon & Cauliflower Rice Bowl

23 min · 35 g protein · 568 kcal

9 g net carbs · 192 mg sodium

30 g+ proteinunder 10 g net carbs

Crunchy Cabbage Salad with Chickpeas & Walnuts

12 min · 48 g protein · 692 kcal

37 g net carbs · 614 mg sodium

30 g+ protein12 min

Crunchy Tuna & Cannellini Salad

12 min · 32 g protein · 386 kcal

20 g net carbs · 531 mg sodium

30 g+ proteinunder 20 g net carbs

Cumin Turkey Lettuce Cups

14 min · 37 g protein · 553 kcal

12 g net carbs · 165 mg sodium

30 g+ proteinunder 20 g net carbs

Egg Wraps with Turkey, Crunchy Cabbage & Dill

20 min · 55 g protein · 631 kcal

20 g net carbs · 505 mg sodium

30 g+ proteinunder 20 g net carbs

Farfalle with Cherry Tomatoes, Spinach & Chicken

20 min · 65 g protein · 631 kcal

36 g net carbs · 666 mg sodium

30 g+ protein20 min

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